Berry Health Facts

Nutrition Facts

A cup of blueberries has 60 calories and provides 22 percent of the Daily Value of fiber (the amount of fiber recommended as part of a standard healthy diet). Blueberries are rich in vitamin C and contain calcium and iron.

A cup of blackberries contains 62 calories and is an excellent source of both Vitamin C and fiber. Did you know that the leaves of blackberry plants were once used as hair dye? The original blue rinse!


Nutraceuticals are substances found in food that provide a medical or health benefit. They are products which help to fight some cancers. Research has identified phytochemicals in fruits as being high in nutraceuticals bringing them into the medical spotlight. Raspberries, black raspberries, blackberries, blueberries, and black currants have been found to contain generous quantities of these compounds.

The high levels of natural antioxidant compounds found in berries have been found to aid in the prevention of esophageal and colon cancer. Antioxidants are good for you!

What are Antioxidants?

Did you know that your cells are being bombarded every second of your life by dangerous particles called free radicals? In less time than you can blink an eye, these free radicals can alter your DNA in ways that cause cancer or change LDL cholesterol (the bad cholesterol) so it sticks to artery walls. These free radicals can damage collagen and make your skin prone to wrinkles. Over time, changes such as these accelerate your aging.

Research has proven that you can fight back. The fight starts when you decide to load your diet with antioxidants - the natural way of eliminating those free radicals - by eating lots of fruit and vegetables. That's where the incredible blackberries and blueberries come in.

Antioxidants combat the oxidation - the rust, if you will - of our cells. These nutrients help repair, prevent, or limit oxidative damage to our cells caused by free radicals. Known antioxidants include vitamin C, vitamin E, selenium, carotenoids and flavonoids. While all fruits and vegetables contain antioxidants, some of the most potent sources of antioxidants include: pomegranates, prunes, Concord grape juice, blueberries, blackberries, purple cabbage, kale, Brussels sprouts, dried plums, kiwis, raspberries, strawberries, spinach, oranges, apples and watercress. These fruits and vegetables are compounds or groups of compounds that neutralize unstable molecules in humans.

National independent research suggests that consumption of these fruits may slow the aging process in both the body and the brain. Black currants have been found to have the highest levels, and blueberries and black raspberries have especially high levels of the compounds also. Small fruit growers have always planted berries for their great fresh taste. Now there is an additional health benefit from the high levels of antioxidants in fresh berries.